I just decided to start a new feature on this blog. Like, just now. It's called What Not To Do, and it was inspired by the astounding feats of workout creativity to which I'm treated every time I go to the gym. I'll throw in a What Not To Do every time I see one of these. I have a really good eye for this crap, so after a while there should be plenty of information you can use to avoid being a tool at the gym.

Let's begin, shall we?

Do not do walk into the gym, do that cheesy arm-swinging "warm-up," then commence curling an empty barbell.

Look around your gym. At least eight out of ten guys will come into the gym doing this, and it's absolutely ridiculous. They swing their arms back and forth - almost into the self-hug position - and then start doing curls with "warm-up weight," as if anyone needs to warm up to do freakin' curls.

Question: Can't you guys think of anything else to do? Like maybe squatting? Or deadlifting? Or push-pressing? Or even benching?

Oh yeah...you all bench. Some of you do it five times a week, although this makes sense if you're planning on being what we call a "lightbulb," i.e., a guy who doesn't train legs.

Right...you have a bad knee. Sorry.

I'll keep this short and sweet for today. Simply put, don't do this s--t. It looks stupid and it does nothing, and unless you're a bodybuilder who needs the extra work, you shouldn't be leading off a workout with barbell curls if you haven't put in the work you need to put in - with heavy compound lifts, cardio, HIIT, and everything else a grown man needs to get jacked, strong and ripped.

Better yet, try this. Remove all dedicated bicep exercises from your programming. Throw in pull-ups, heavy dumbbell rows, heavy chest-supported rows, and whatever other heavy pulling exercises you can think of for your lats. Do this for six months, then walk over the the dumbbell rack, pick up a dumbbell that's 30 pounds heavier than what you're doing now, and start doing hammer curls.

I think you'll be pleasantly surprised.